{"id":12704,"date":"2020-11-26T21:16:40","date_gmt":"2020-11-26T18:16:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1224"},"modified":"2025-06-16T10:46:23","modified_gmt":"2025-06-16T07:46:23","slug":"vakuum-stomaka-tehnika-izvodenja","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/","title":{"rendered":"Vakuum stomaka: kako izvesti i \u0161ta pru\u017ea"},"content":{"rendered":"\n

Mitovi o vakuumu<\/a><\/h2>\n\n\n\n

Odmah vas upozoravamo da, ako \u017eelite “kockice”, vakuum to ne\u0107e dati. U principu ne mo\u017ee se re\u0107i da vakuum za mr\u0161avljenje – funkcionira. Vizualno je to samo privremeni efekat ravnog stomaka, a mr\u0161avljenje – to je uvijek deficit kalorija.<\/p>\n\n\n\n

A vi \u0107ete, me\u0111utim, dobro izmasirati unutra\u0161nje organe i stimulirati rad kardiovaskularnog sistema. Smatra se da Uddiyana Bandha – put ka ozdravljenju i produ\u017eenju \u017eivota. Me\u0111utim, vakum treba raditi samo s ispravnom tehnikom i postepenim napredovanjem. Kako – obja\u0161njavamo ispod.<\/p>\n\n\n\n

\"Vakuum<\/figure>\n\n\n\n

Tehnika izvo\u0111enja vakuuma za stomak<\/h2>\n\n\n\n

Najbolje je raditi vakum vje\u017ebu prije doru\u010dka, ali nakon \u0161to zavr\u0161ite sve ‘jutarnje rituale’. Crijeva treba da budu prazna. Me\u0111utim, dozvoljeno je popiti malo vode prije vje\u017ebe.<\/p>\n\n\n\n

Izvodimo u sljede\u0107em redoslijedu:<\/p>\n\n\n\n

– stanite i duboko udahnite – mo\u017eete podi\u0107i ruke, sinhroniziraju\u0107i pokret sa disanjem;<\/p>\n\n\n\n

– uz izdah, lagano savijte koljena i spustite tijelo – ruke naslonite iznad koljena;<\/p>\n\n\n\n

– naglo izdahnite preostali zrak iz plu\u0107a – brada na grudima;<\/p>\n\n\n\n

– glasovne \u017eice su stegnute – provjerite u ogledalu ispravnost izvo\u0111enja vje\u017ebe;<\/p>\n\n\n\n

– stomak se ‘vu\u010de’ prema ki\u010dmi.<\/p>\n\n\n\n

Va\u017eno! Mi\u0161i\u0107i stomaka se ne koriste, radimo samo uz upotrebu pritiska u trbu\u0161noj \u0161upljini.<\/em><\/p>\n\n\n\n

U ovom polo\u017eaju na po\u010detku ostajemo 10-30 sekundi dok nam je ugodno zadr\u017eavati dah. Ne \u010dekajte dok vam skroz ne ponestane zraka. Na\u0161 cilj je napraviti nekoliko ovakvih ciklusa bez prekida za hvatanje daha. Radimo u svom tempu i po svojim mogu\u0107nostima. Nje\u017eno, polako i smireno.<\/p>\n\n\n\n

Dalje:<\/p>\n\n\n\n

– zadr\u017eavaju\u0107i vakuum, poku\u0161ajte se ispraviti;<\/p>\n\n\n\n

– mirno izdahnite i ponovite praksu iz po\u010detka.<\/p>\n\n\n\n

Do 10 ponavljanja u pravilnom tempu \u0107e biti dovoljno.<\/p>\n\n\n\n

Za naprednije praktikante joge vakuum se mo\u017ee raditi ne samo stoje\u0107i, ve\u0107, na primjer, na sve \u010detiri ili le\u017ee\u0107i na prostirci.<\/p>\n\n\n\n

Vakuum trbuha je prili\u010dno univerzalna i neprimjetna vje\u017eba koja ne zahtijeva mnogo vremena, pa se lako uklapa u rutinu, \u010dak i ako nemate snage i vremena za potpunu praksu.<\/p>\n\n\n\n

\"Vakuum<\/figure>\n\n\n\n

Na \u0161ta vakuum uti\u010de u organizmu<\/h2>\n\n\n\n

Prvo, vakuum donosi vizuelni efekat mr\u0161avosti. Jer nikome ne odgovara ispup\u010deni stomak, \u010dak i ako imate zategnute trbu\u0161njake? Minus – efekat vakuuma treba podr\u017eavati stalnom i redovnom praksom.<\/p>\n\n\n\n

Drugo, evo i drugih prednosti koje vakuum zapravo daje:<\/p>\n\n\n\n

– tonizira unutra\u0161nje organe;<\/p>\n\n\n\n

– smanjuje \u201erazvu\u010den\u201c volumen \u017eeluca – na primer, dobro je prakticirati nekoliko dana nakon velikog gozbe, gdje ste \u201epojeli\u201c vi\u0161ak;<\/p>\n\n\n\n

– zadr\u017eavanje daha energetski oboga\u0107uje, a op\u0161ti ritam disanja smiruje i podesava na blagi talas;<\/p>\n\n\n\n

– odtok krvi iz zdjeli\u010dne regije, spre\u010davanje varikoze i hemoroida;<\/p>\n\n\n\n

– normalizovanje rada gastrointestinalnog trakta<\/a>.<\/p>\n\n\n\n

\"Vakuum<\/figure>\n\n\n\n

Vakuum stomaka: kontraindikacije<\/h2>\n\n\n\n

U nekim slu\u010dajevima vakuum se ne preporu\u010duje:<\/p>\n\n\n\n

    \n
  1. obilne menstruacije;<\/li>\n\n\n\n
  2. trudno\u0107a;<\/li>\n\n\n\n
  3. lohi poslije poro\u0111aja;<\/li>\n\n\n\n
  4. bolesti gastrointestinalnog trakta;<\/li>\n\n\n\n
  5. upale i infekcije u mokra\u0107no-polnom sistemu.<\/li>\n<\/ol>\n\n\n\n

    Va\u017eno! Vakuum radimo nakon konsultacije s ljekarom, a u\u010dimo to raditi pod nadzorom trenera. Na na\u0161im online-programima uvijek mo\u017eete dobiti daljinsku konsultaciju od trenera za postnatalni oporavak. Vi\u0161e informacija o vakuumu mo\u017eete na\u0107i na Instagram-profilu<\/a> projekta.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Mitovi o vakuumu Odmah vas upozoravamo da, ako \u017eelite “kockice”, vakuum to ne\u0107e dati. U principu ne mo\u017ee se re\u0107i da vakuum za mr\u0161avljenje –…<\/p>\n","protected":false},"author":11,"featured_media":6690,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836,821],"tags":[],"class_list":["post-12704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nVakuum trbuha u jogi tehnika izvo\u0111enja - kako pravilno raditi<\/title>\n<meta name=\"description\" content=\"Popularna i u\u010dinkovita metoda oporavka mi\u0161i\u0107a trbuha nakon poroda je joga vje\u017eba Uddiyana Bandha, poznatija kao vakuum za trbuh.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vakuum stomaka: kako izvesti i \u0161ta pru\u017ea\" \/>\n<meta property=\"og:description\" content=\"Popularna i u\u010dinkovita metoda oporavka mi\u0161i\u0107a trbuha nakon poroda je joga vje\u017eba Uddiyana Bandha, poznatija kao vakuum za trbuh.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-26 18:16:40+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 07:46:23+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/uddiyana-bandha-closeup_1163-1285.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Vakuum stomaka: kako izvesti i \u0161ta pru\u017ea\",\"datePublished\":\"2020-11-26 18:16:40+00\",\"dateModified\":\"2025-06-16 07:46:23+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/\"},\"wordCount\":542,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/uddiyana-bandha-closeup_1163-1285.jpg\",\"articleSection\":[\"Mame nakon poro\u0111aja\",\"\u017densko zdravlje\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/vakuum-stomaka-tehnika-izvodenja\/\",\"name\":\"Vakuum trbuha u jogi tehnika izvo\u0111enja - 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